Panivorous | Define Panivorous at Dictionary.com panivorous [pa-niv-er-uh s] /pæˈnɪv ər əs/ Spell 1820-30; < Latin pān(is) bread + -i- + -vorous Dictionary.com Unabridged Examples from the Web for panivorous Expand Historical Examples At a time when man was "panivorous" and omnivorous, the craving for food was broken up into an infinity of petty ramifications. What Does “Eating Clean” Mean? craftsmanship What Does “Eating Clean” Mean? Heard the term “eating clean” and wondered what it means? We explain the concept, plus the commitment from Panera Bread® to serve you only the best. Chances are good that your grandparents or great-grandparents never talked about “eating clean.” Instead, they just did eat clean, because clean food—food that’s simple, natural, unprocessed, and whole—was, well, all food. Now, finding clean food isn’t always so easy. The clean food movement dovetails with other food trends made popular in recent years, such as farm-to-table and locavore eating.

Thanks to books like Michael Pollan’s The Omnivore’s Dilemma, documentaries such as Food, Inc., and first lady Michelle Obama’s healthful-eating campaign, more and more Americans are reading ingredient labels and asking where their meat and produce are coming from and how they’re raised or grown. This is a good thing, for the planet as well as for health and wellness. Panera Bread has been concerned about these issues since its inception, says food team member John Taylor. “In June of this year, we made our Food Policy public and articulated what we’ve always been committed to, which is to serve the freshest food possible.” Even though Panera’s Food Policy’s fresh-is-best focus isn’t new, the transparency of the program is, as is a new addition to the policy: “We’ve made a commitment to remove artificial additives from our menu before the end of 2016,” John says, further explaining that the pledge means taking out any artificial colors, flavors, preservatives, and sweeteners from any food product made or served in a Panera Bread location. The goal: a cleaner menu. Grocery shelves are loaded with products with questionable ingredients.

“Questionable” is a good word, John says, because asking questions is what we should be doing. “Why do those things need to be there? If I go to my pantry to grab ingredients to make salad dressing, I’m not reaching for potassium sorbate and sodium benzoate, right?” With that in mind, Panera’s food team has been looking at all its food products (some items are not made individually in bakery-cafes but must be shipped ready-made, such as dressings and mayos) and asking, Why is this in here? What else can we use? How else can we transport items safely? To use one example: Last summer, Panera launched a cleaner summer chowder, without any processed additives. “It was amazing,” John says, “that you could taste nuances in the sweet corn. You could taste the fresh tomatoes and the spices.” That, he says, is what drives the effort; as much as the move toward clean food is about health, it’s also about taste. “There’s a connection between food being simpler, and food tasting better.” It all comes down to freshness and flavor, says John—but in the end everything comes down to the customer.

“We need to do this work so that our customers can feel great about what we represent, what we deliver, who we are.” He jokes, “We read labels so you don’t have to.” Dream Moods Dream Themes: Food Tweet Food for thought? Dreaming about food refers to thoughts, ideas and beliefs. They are trying to convey an idea that you need to take in and digest mentally. Almonds To see or eat almonds in your dream represents success and richness. To see an almond tree in your dream signifies happiness. Wedded bliss is also in your near future. TOP Apples To see apples growing in a tree in your dream symbolize knowledge, wisdom and great prosperity. Rewards are on the horizon for you. Consider also the common phrase, "an apple a day keeps the doctor away" which may imply that you need to take better care of your health. Perhaps you need to go to the doctor. Or the dream may also be a metaphor for an apple computer. To dream that you are eating an apple denotes harmony, pleasure, and fertility. In a biblical sense, eating an apple symbolizes your sexual appetite, lustful desires, and sexual awareness as associated with the apple in the Garden of Eden.

To see green apples, represents developing love or love that has yet to blossom. To see rotten or eaten apples in your dream, denotes that what you are striving and aiming for may not be fulfilling, and even harmful to you. It may also represent your carelessness. TOP Apricot To see apricots in your dream indicate that something is not what it seems. Perhaps you are in denial about something. To dream that you are eating an apricot forewarns of approaching misfortune. If others are eating apricots, then it suggest that you will be surrounded by unpleasantness. TOP To see bacon in your dream symbolizes essentials, staples, and life's supply. It may also be a play on the common phase "being home the bacon" to refer to earning a living. To see bacon that has gone rancid in your dream, suggests a forbidden situation. TOP Bananas To see bananas in your dream, may be a metaphor for repressed sexual urges and desires. To dream that you are eating bananas, indicate that your hard work will be met with little rewards or gains. To see banana peels in your dream implies that you need to be careful about slipping up and making a mistake.

If the banana peels are rotting, then it represents some irreversible mistake. TOP Birthday Cake To see a birthday cake in your dream indicates that the best of your wishes will be realized. It also represents your willingness to let people in and share your life with others. TOP Blueberries To see blueberries in your dream represents your youth and the desire to recapture aspects of your youth. It is a symbol of eternity and optimism of the future. Alternatively, it may depict your depressed mood and sadden state of mind. TOP Bologna To eat bologna in your dream, indicates financial insecurities. Alternatively, the dream may be a pun on something that is phony or nonsense. TOP Breakfast To dream about breakfast, indicates the start of a new project or the beginning of a new stage in your life. Alternatively, your mind may already be thinking ahead on what to make for breakfast in the morning. It is not uncommon for your fleeting thoughts to be incorporated into your dream. TOP Bread To see bread in your dream represents the basic needs of life. Bread may signify the positive qualities and great things you have learned on your journey of life. Alternatively, it suggests that you need to rise above the situation or rise for the occasion.

TOP To see a garden of cabbage, forewarns of getting yourself into poor and negative real estate deals. Purchasing property at this time will give you more trouble than it is worth. To dream of eating cabbage, foretells of quarrels with family members. To dream that you are cooking cabbage, forewarns of dental problems. TOP Cake To see a cake in your dream indicates that you need to learn to share and allocate your workload instead of trying to do everything yourself. Cakes also symbolize selfishness or the feeling of not getting your fair share. More positively, the dream may represent your accomplishments and achievements. Consider also the metaphor a "piece of cake" or some situation that is easy. To see a partially eaten cake in your dream signifies missed and lost opportunities. To dream that you are buying a cake, suggests that you have accepted the rewards and recognition your are getting for our work. You are learning to be comfortable in the spotlight. TOP Cookies To dream that you are eating, giving, receiving, or stealing cookies indicate that you are letting trivial matters and minor problems annoy you. To dream that you are baking cookies signify feelings of optimism and increases. You may also experience a rise in status.

If you dream that a freshly baked batch of cookies is out of reach, then it implies that someone else is trying to reap your rewards. In other words, someone is trying to take credit for your hard work. If you are able to get the cookies back, then it means that you are aware of your surroundings and of the people around you. You are regaining control. To see or eat chocolate chip cookies symbolizes your guilty indulgences. If you are baking chocolate chip cookies, then it represents your connection to someone in an intimate and emotional way. To dream that you are eating an oatmeal cookie suggests that it is okay to indulge once in a while. TOP Egg To see or eat eggs in your dream, symbolize fertility, birth and your creative potential. Something new is about to happen. If the eggs are scrambled, then the dream represents your commitment on a set coarse. It may also mean that you need to accept the consequences of your actions. To find a nest filled with eggs in your dream signifies some financial gain; the more abundant and bigger the eggs, the more significant the gain. To see cracked or broken eggs in your dream represents feelings of vulnerability or a fragile state in your life. Consider the phrase, walking on eggshells.

Alternatively, you may be breaking out of your shell and are comfortable with who you are. To see bright colored eggs in your dream symbolizes celebration of a happy event. To dream of rotten eggs, signify loss. You may have allowed some situation to take a turn for the worse. Alternatively, the dream is telling you that something may look fine on the outside, but as you delve deeper, you find that it is not what it appears to be. Perhaps something is too good to be true. To see fish eggs in your dream represents an idea that has emerged from your unconscious. TOP To see filbert nuts in your dream signifies peace, harmony, and profitable business ventures. To dream that you are eating filbert nuts, true and dependant friends. TOP Fish To dream that you are eating fish symbolizes your beliefs, spirituality, luck, energy and nourishment. It is food for the soul. To dream of cooking fish indicates that you are incorporating your new realizations with your spiritual feelings and knowledge. To dream that you are cleaning fish suggests that you are altering your emotional expression in a way that will be presentable to others. You are censoring yourself and not expressing how you completely feel.

To see fish bones in your dream refers to old insights, thoughts or views that have already been brought to light. You have processed these ideas and gained knowledge from it. TOP Food To see food in your dream represents physical and emotional nourishment and energies. The different types of food can symbolize a wide range of things. Generally, fruit is symbolic of sensuality, meat represents animalistic desires, and vegetables pertain to healthy pursuits. Frozen foods may refer to your cold emotions and frigid ways. Eating certain foods also refer to qualities that you need to incorporate within your own self. To dream that you are eating specific cuisines depends on your personal associations with it. Chinese, Italian, or Mexican food may be a go-to comfort food for you, while it may be a reminder of your home life or of mom's cooking other others. If you dream of eating a comfort food, then it indicates that you are looking for comfort in the wrong places. To dream that you are hording or storing food, indicates a fear of deprivation. You do not trust what you already have. To see or eat stale food in your dream, suggests that you are feeling sluggish and emotionally drained. You need to be invigorated and revitalized.

To eat bad-tasting food, indicates some sourness or resentment in your emotional state of mind. TOP Fruit To see fruit in your dream signifies growth, abundance and financial gain. They also symbolize lust and sexuality. In particular, green fruit in your dream, denotes your hastiness and disappointed efforts. You need to work harder and longer in order to achieve your goals. If the fruits are ripe, then it represents fertility and conception. You desire a child or you are ready to have a child. To see or eat rotting/bitter fruit, represents your missed opportunities for growth and pleasure. Alternatively, it indicates a situation or relationship that ended prematurely. You are expressing some regret. To dream that you buy or sell fruit, indicates that your efforts are being wasted in a fruitless endeavor. * See Dream Moods' entries on specific fruits for more information. TOP Garlic To dream that you are eating garlic, signifies your practicality and sensibility in matters of the heart; you look for security over love. To see a clove of garlic in your dream indicates protection against some danger. You will overcome your barriers. TOP Gooseberries To pick or gather gooseberries in your dream signifies a happy and bright outlook. You have successfully overcome your problems.

To see or eat gooseberries in your dream, suggests that you are enjoying your time of leisure. TOP Grapefruit To see or eat a grapefruit in your dream represents a sense of well-being and a refreshed state of mind. Your are experiencing an uplift in your spirits and rejuvenation of your body. To see a grapefruit tree in your dream, is symbolic of your talents, belief system and good deeds. It may also represent the fruits of your labor. TOP Grapes To see grape vines in your dream, symbolize opulence, wealth, and decadence. It also indicates fortitude and your ability to offer happiness to others. To see or eat grapes in your dream, represent wealth and prosperity. In the end, your hard work will pay off and you will be rewarded for your labor. Alternatively, it refers to immortality and sacrifices. To dream that you are picking and gathering grapes, signify profit and the realization of your desires. TOP Ham To dream that you are eating ham, indicates that you need to preserve your energy. To see a ham in your dream indicates that you are experiencing some emotional difficulties. The symbol may also be metaphor to suggest your desire for attention.

TOP Ice Cream To see or eat ice cream in your dream, denotes good luck, pleasure, success in love and satisfaction with your life. You need to savor the moment and enjoy it. Alternatively, the dream may suggest that you need to cool off and not let your temper get out of hand. On the other hand, the ice cream may be a pun on "I scream". Perhaps there is something that you need to let out. To dream that you are eating bad or sour ice cream, signifies sorrow, disillusionment, or betrayal. To see ice cream melt in your dream symbolizes failure to realize your hopes and desires. TOP Icing To put icing on a cake or pastry, indicates that you are behaving superficially. Something may look good on the exterior, but prove empty or unsubstantial on the inside. In other words, looks can be deceiving. Alternatively, the dream represents the finishing touches in your life that brings about fulfillment and completion. To see or eat icing in your dream, suggests that what may seem good in the beginning, will ultimately be unsatisfying and unfulfilling. TOP To dream that you are eating jam, signifies pleasant surprises, sweet things and new discoveries.

Alternatively, the dream may also be a pun that "caught in a jam". Are you in trouble or in a sticky situation? To dream that you are making jam, refers to a happy home life. To dream that you are spreading jam, indicates that you may be spreading yourself too thin. You have too many responsibilities and commitments. You need to learn to say no. TOP Meat To see raw meat in your dream represents obstacles and discouragements that you will come across as you move toward achieving your goals. Alternatively, it may reflect your untamed, animalistic nature and raw emotions. To eat or cook meat in your dream, suggests that you are getting to the heart of the matter. You are recognizing and utilizing your instinctual energies. Alternatively, you are seeing others achieve what you are still striving for. To see rotten meat in your dream, refers to a degradation of your physical and psychological being. The dream may be a metaphor for some health problems. TOP Milk To see milk in your dream symbolizes maternal instincts and motherly love. It also denotes human kindness, wholesomeness, and compassion. Alternatively, the dream may be a metaphor that someone is "milking" you, either emotionally or financially.

To dream that you are drinking milk, signifies domestic bliss and inner nourishment. It may also imply that you need to strengthen your ties and relationships with others. If the milk is sour, impure or bad tasting, then it suggests that you need to hold back your support. If the milk is hot, then it represents comfort and calmness. To spill milk in your dream symbolizes a loss of faith, opportunity, and trust. To dream that you are bathing in milk, indicates that you are surrounded by strong relationships and solid friendships. Alternatively, the dream suggests that you are in need of some relaxation. To dream that you are choking on milk indicates that you are being overprotected. You may be feeling smothered in some relationship. TOP Mushroom To see mushrooms in your dream signify unhealthy pleasures and unwise decisions in your waking life. Things that come too quickly have a tendency to disappear just as quick. Learn to appreciate the things you have. To dream that you are eating mushrooms represent your leadership ability. You hold a lot of strength and power. To dream that you are picking or collecting wild mushrooms refers to a potentially harmful situation or relationship. You may be expressing doubt in some new endeavor, relationship or situation.

To dream that mushrooms are growing and multiplying in your mouth refers to negative emotions that are literally growing and expanding in your subconscious. You tend to keep your feelings inside and need to find a productive way to express them before it grows out of control. TOP Mustard To see mustard growing in your dream signifies success and wealth. To dream that you are eating mustard seeds, denotes that you will bitterly regret some hasty action that you are now suffering for. TOP Noodles To see noodles in your dream symbolizes longevity and abundance. Alternatively, the dream indicates that you are looking for some sort of nourishment. The dream may also be a pun that you need to "use your noodle". In other words, there is something that you need to think hard about. TOP Nuts To see nuts in your dream, represent craziness or confusion. It may also refer to someone who is "nuts" or someone who is driving you crazy. You may be approaching a waking situation all wrong and need to look at it from a different perspective. Also consider nuts as a pun on "testicles" and thus allude to some sexual innuendo. To dream that you are eating nuts, signify prosperity and attainment of your desires.

You may also be trying to get to the core of a matter or situation. TOP Oatmeal To dream that you are eating oatmeal, signifies an increase in finances. To dream that you are cooking and serving oatmeal, signifies that you have control over the destiny of someone close to you. TOP To see or eat olives in your dream, symbolize healing and immortality. To see an olive branch, signifies reconciliation, peace, and hope. To see or wear a crown of olive leaves, indicates that you will overcome your obstacles and find a resolution to a conflict. A burden will be lifted off you and you will come out victorious. TOP Omelet To see or eat an omelet in your dream indicates a bright start to your day. The dream is telling you that you are headed in the right direction. Consider the phrase "you can't make an omelet without breaking eggs". Perhaps the dream is trying to tell you that there are certain sacrifices that you need to make in order to achieve your goal. TOP Onions To see or eat onions in your dream, represent the multitude of layers that you need to get through in order to unveil what is really underneath. You need need to dig a little deeper into a situation or problem.

The dream may be a metaphor for some revelation. To dream that an onion is making your cry, indicates that you are not being genuine. It symbolizes phoniness, fakeness and deceit. TOP Oranges To see orange trees in your dream signifies health and prosperity. To dream that you are eating oranges, indicate satisfaction with yourself and where you are at in your life. You are in a good place. TOP Oysters To dream that you are eating oysters, signifies that you will lose all your senses and morality in the pursuit of low pleasures and indulgences. To see oysters in your dream, symbolize beauty, humility, wealth, wisdom, and a laid-back atmosphere. It may also indicate that you are closing yourself off and shutting others out. Alternatively, the dream may be telling you that "the world is your oyster". You need to go out and go after what you want and achieve your heart's desires. To see oyster shells in your dream signifies that you will be frustrated in your attempt to secure the fortune of another. TOP Pasta To make or eat pasta in your dream represents your need for energy. Also consider the shape of the pasta and how it relates to a waking situation. Penne signifies your narrow perspective.

Spaghetti noodles symbolize an entangling situation. Elbow shaped pasta represents your need to focus on yourself more. And corkscrew pasta means that some aspect of your life is out of control. TOP Peach To see a peach in your dream represents pleasure and joy, You take pleasure in the minor, trivial things in life. The dream may also imply that something in your life is just "peachy" and going well. Alternatively, a peach may be indicative of lust and sensuality. Consider how it my be a metaphor for your sweetheart or loved one. TOP Pepper To dream about pepper, indicates that you need to put a little more spice and variety in your life. Alternatively, there may be something that is bothering or irritating you and your dream may be trying to point to the source. TOP Pickle To see a pickle in your dream signifies some anxiety, fear or realization that you will be in trouble. Alternatively, a pickle may be seen as a symbol for the penis. Sexual messages from the unconscious are usually disguised in symbols. TOP Pie To see a pie in your dream symbolizes the rewards of your hard work. Perhaps you are reaching beyond your abilities. Alternatively, the may may also have the same meaning as a circle.

Or it could be a metaphor for getting your fair share, as in your "piece of the pie". TOP Pineapple To see a pineapple in your dream represents self-confidence, ambition and success. You are self-assured in what you do. Alternatively, the pineapples symbolize hospitality. It could mean that you need to relax or take a vacation. To eat a pineapple, indicates sexual problems and issues of losing control. TOP Popcorn To eat or make popcorn in your dream, suggests positive growth. You are full of ideas. It may also indicate that some important fact or truth is being made aware to you. If the popcorn is unpopped, then it symbolizes potential. TOP Pork To see or eat pork in your dream signifies your desire for normalcy and a routine. Alternatively, the dream may be a pun on overspending. TOP Potato To see potatoes in your dream, represent your earthiness and simplicity. Alternatively, he dream may also be a metaphor that you are being a "couch potato" or that you are being lazy. To see or eat mashed potatoes in your dream, suggest that you are experiencing concerns over financial matters. TOP To see rye or fields of rye in your dream symbolizes prosperity in your future.

To see or eat rye bread in your dream foretells of a cheerful and tranquil home. TOP Saffron To see saffron growing in your dream signifies a deceitful lover or false friend. To dream that you are using saffron in food, denotes a peaceful resolution to your problems and quarrels. TOP Sage To see sage in your dream signifies frugality and practicality. To dream that you use sage in food, signifies that your extravagant lifestyle will leave you penniless in the end. TOP Salt To see or taste salt in your dream represents a new found flare in your waking life. You are experiencing increased worth and a higher sense of zest and vigor. Alternatively, salt also symbolizes dependability, truth, and dedication. Consider the phrase of throwing salt on an open wound and how the dream may elude to some painful or difficult memory. To dream that you are salting meat, symbolizes longevity. There is something that you want to hold on to and preserve. To dream that you are throwing salt over your shoulder, represents protection or luck. TOP Sandwich To see a sandwich in your dream, suggests that a lot of pressure and stress is being put on you. It also reflects your ability to do two things at once.

Alternatively, a sandwich is just a sandwich sometimes. To see or eat a fish sandwich in your dream indicates conflict between your spiritual beliefs and what is practical. TOP To dream of spice, suggests your need for variety in your life. You need to look at a situation/relationship from a different perspective/angle. TOP Steak To dream that you are eating a steak, represents your animal instincts. The dream may be telling you to trust your instincts or that you need to utilize your instincts more. The dream could also be a pun on "stake", as in having a claim to something. TOP Strawberry To see or eat strawberries in your dream, signify your sensual desires and temptations. Strawberries are often associated with feminine qualities and female sexuality. Alternatively, to see strawberries in your dream, indicate that your ideas and goals are soon realized. TOP To see tomatoes in your dream symbolizes domestic happiness and harmony. To dream that you are eating tomatoes foretells of good health. TOP Trifle To see or eat a trifle in your dream symbolizes the various layers and multiple dimensions that make up your life. Perhaps the dream is a reminder that there are many depths to your personality. Or that you need some more pizzazz to your life.

TOP Turnips To see or eat a turnip in your dream indicates that you will overcome your current problems. It is symbolic of compassion, wealth, or a bright outlook. Alternatively, the dream may suggest that whatever you are looking for will "turn up". To dream that someone gives you a turnip, signifies an offering of friendship, compassion, and kindness. TOP Vegetables To see vegetables in your dream signifies your need for spiritual nourishment. It may also indicate that you are lacking in a particular nutrient. To see withered vegetables in your dream, denotes sadness. The dream may also be a metaphor that you are "vegging". TOP To see grains of wheat in your dream indicate prosperity and abundance. Opportunities and doors are being opened. You are on your way to achieving your goals. Alternatively, wheat symbolizes resurrection, reincarnation and fertility. To see a field of wheat in your dream signifies success in your goals. TOP Whisky To see whisky in bottles symbolizes your alertness, carefulness and protective nature. To dream that you are drinking whisky alone, signifies your selfishness at the cost of losing friends. TOP Wine To dream of drinking wine symbolizes festivity, celebration, companionship, satisfaction and success.

You are content with the way your life is going. The dream may also be a pun on "whining" and how you like to whine about things. In particular, to dream that you are drinking red wine, signifies excess and sensuality. If you are drinking communion wine in your dream, then it represent some spiritual celebration or ceremony. To dream that you are breaking wine bottles, signifies overindulgence in your desires and passion. Alternatively, it symbolizes the masculine. TOP To see or eat yams in your dream signifies sensuality and virility. TOP This web site designed and maintained by Dream Moods, Inc. Email the webmaster at dreammoods dot com with questions or comments about this web site. View our Disclaimer and Privacy Policy. Copyright 2000-2013 Dream Moods, Inc. All rights reserved. Content within this website is registered with the US Library of Congress and protected under Copyright Registration Number TX7265720.

No part of this website may be reproduced, duplicated, reengineered, modified, translated or distributed in any form or manner, either mechanically or electronically, including photocopying, recording, or any information storage system, without the prior written permission of Dream Moods, except for the inclusion of brief quotations in an article, review, forum post, research paper, or blog and as long as Dream Moods is properly cited. . Last Updated: November 1, 2013 Healthy Eating: Tips for Planning, Enjoying, and Sticking to a Nutritious Diet Healthy Eating Tips for Planning, Enjoying, and Sticking to a Nutritious Diet Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite.

But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body. How does a healthy diet affect mental and emotional health? We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people. Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel. Set yourself up for success Changing everything at once usually leads to cheating or giving up on your new eating plan. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices. Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health.

Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood. Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients. Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy. Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy. Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. “Instead of emphasizing one nutrient, we need to move to food-based recommendations.

What we eat should be whole, minimally processed, nutritious food—food that is in many cases as close to its natural form as possible.” –Dariush Mozaffarian, Dean of the Friedman School of Nutrition, Tufts University Moderation is key Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins, and minerals to sustain a healthy body. For many of us, moderation also means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with extra vegetables.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences. Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit. Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eat with others whenever possible.

As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating. It's not just what you eat, but when you eat Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up. Avoid eating at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight. Cut back on sugar Aside from portion size, perhaps the single biggest problem with the modern Western diet is the amount of added sugar in our food. As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people.

Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food so all this added sugar just means a lot of empty calories. Tips for reducing sugar in your diet Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving. Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead. Don’t replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking we’re making a healthier choice. Low-fat doesn’t necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste. Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit. Be careful when eating out.

Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side. Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Check labels and choose low-sugar products. Eat plenty of colorful fruits and vegetables Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat. To increase your intake, add berries to breakfast cereals, eat fruit for dessert, swap your usual side dish for a salad, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods. Eat a rainbow every day-the brighter the better The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Greens.

Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for added sugars. Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on. Fill up on fiber Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount. In general, the more natural and unprocessed the food, the higher it is in fiber.

Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. An easy way to add more fiber to your diet is to start your day with a whole grain cereal or add unprocessed wheat bran to your favorite cereal. How fiber can help you lose weight Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you'll also have more energy for exercising. Choose healthy carbs and whole grains Choose healthy carbohydrates and fiber sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. What are healthy carbs and unhealthy carbs?

Healthy carbs (or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy. Tips for eating more whole grains Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Make sure you're really getting whole grains. Check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain. Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%. Avoid refined carbs such as breads, pastas, and breakfast cereals that are not whole grain.

Add calcium for bone health Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. Good sources of calcium include: Dairy. Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, unsweetened yogurt, and cheese. Vegetables and greens. Many vegetables, especially leafy green ones, are rich sources of calcium.

Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans. Good sources of calcium include black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans. Put protein in perspective Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age. How to add high-quality protein to your diet Eat plenty of fish, chicken, or plant-based protein such as beans, nuts, and soy. Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products. Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans. How much protein do you need? Protein needs are based on weight rather than calorie intake.

Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day. Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs. Divide your protein intake equally among meals. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production. Enjoy healthy fats (and avoid unhealthy ones) Despite what you may have been told, not all fats are unhealthy. While “bad” fats can increase your risk of certain diseases, “good” fats are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia. Add these good fats to your diet: Monounsaturated fats from avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).

Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts. Eliminate these bad fats: Trans fats, found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans-fat free. The debate about saturated fats Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat, while poultry and fish also contain some saturated fat. The latest news in the nutritional world studies—with old and new studies to back them up—suggest that not all saturated fat is a dietary demon, either. While many prominent health organizations maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts take a different view. The new argument is that saturated fat contributes to weight control and overall health. Of course, not all saturated fat is the same.

The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer. See: The Fat Debate Watch your salt intake Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder. Be wary of processed or pre-packaged foods. Processed foods like canned soups or frozen dinners often contain hidden sodium that quickly surpasses the recommended limit. Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt. Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.

Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free. Related HelpGuide articles

Question: Panivorous means eating what food?
Answer: Bread